Natural Cold Remedies: Get Your Nutrients (Selenium and Vitamin D)
A previous article entitled, “Natural Cold Remedies” discussed several natural ways to remedy the common cold, and getting the proper dose of vitamins and minerals was one of them. The article mentioned Vitamin C, Zinc, Selenium, Vitamin D, Vitamin E, and Beta-Carotene as nutrients that are especially effective in strengthening the immune system and helping your body avoid the common cold and flu. This article will look more closely at two of these vital nutrients: Selenium and Vitamin D.
Although it is toxic in large doses, Selenium is an essential micronutrient and vital when it comes to immune system health. Having a well balanced diet usually provides enough selenium for the average human, and most cases of low selenium are linked to dependence on food grown in low-selenium based soil. Deficiency of this nutrient can lead to a disease called Keshen, which makes the body more susceptible to illness caused by other nutritional, biochemical, or infectious diseases. Natural food sources high in selenium include cereals (eg. corn, wheat, and rice), nuts (brazil nuts and walnuts), legumes (soybeans), animal products (beef, chicken, egg, cheese), and seafood (tuna). Other selenium rich foods are oats, cods and turkey.
Vitamin D is an incredible nutrient that can be linked to cold and flu resistance. A study published in the February 2009 Archives of Internal Medicine (involving 1900 adults and children done by the University of Colorado Denver School of Medicine) found that people with the lowest blood vitamin D levels reported having significantly more recent colds or cases of the flu. Vitamin D can play a significant role in the prevention of influenza, given a well-demonstrated link between vitamin D deficiency and the incidence of respiratory infections.
Given what is known about vitamin D and influenza, it is important to get the recommended daily amount in order to avoid disease and infection. Natural sources of vitamin D include fish liver oils, fatty fish species, eggs, beef liver, and mushrooms. Exposure to sunlight helps the body to produce vitamin D. Season, geographic latitude, time of day, cloud cover, smog, and sunscreen affect UV ray exposure and vitamin D synthesis in the skin, so it is important for individuals with limited sun exposure to include good sources of vitamin D in their diet.
Natural Cold Remedies: Get Your Nutrients (Vitamin C and Zinc)
A previous article entitled, “Natural Cold Remedies” mentioned that getting nutrients was a natural way to avoid catching a cold or flu. The article mentioned Vitamin C, Zinc, Selenium, Vitamin D, Vitamin E, and Beta-Carotene as nutrients that are especially effective in strengthening the immune system and helping your body avoid the common cold and flu. This article will talk a little bit more about Vitamin C and Zinc.
Vitamin C can be found in nearly every fruit and vegetable, and supplements are relatively cheap. It is also one of the most studied nutrients when it comes to cold and flu prevention. Research shows that Vitamin C is effective against illness because it helps your body to produce white blood cells. These antibodies help fight off pesky germs that cause infection and disease. Vitamin C also increases interferon, a substance that coats the cells, making it more difficult for bacteria and viruses to enter. Even if your Vitamin C supplements seem tasty and healthful, there is no need to go overboard with your doses. 200 mg a day is all you need, and most people can get the recommended amount just by eating 6 servings of fruits and vegetables each day. If you do take Vitamin C supplements, spread out the servings so your body has time to digest them. Taking it all in one dose can cause you to excrete most of it out in your urine and the pill is wasted.
Excellent food sources of vitamin C include broccoli, bell peppers, kale, cauliflower, strawberries, lemons, mustard and turnip greens, brussel sprouts, papaya, chard, cabbage, spinach, kiwifruit, snow peas, cantaloupe, oranges, grapefruit, limes, tomatoes, zucchini, raspberries, asparagus, celery, pineapples, lettuce, watermelon, fennel, peppermint and parsley.
Another critical nutrient when it comes to strengthening the immune system is Zinc. The recommended daily allowance for zinc is only 11 mg a day for adult men, and 8 mg a day for adult females. So don’t over do it with your zinc supplements because consuming too much can actually make you sick. Zinc does many different things for your body. It is essential for protein synthesis and regulates immune system cell production. It also plays a role in immune resistance, digestion, reproduction, physical growth, diabetes control, appetite, stress level, taste and smell.
Although a Zinc multivitamin will ensure that you obtain enough Zinc, you can also find it in foods high in protein, beans, peanuts, lentils and seeds. There are also a lot of fortified cereals that contain Zinc. Many immune health products contain Zinc because it produces the right amount of white blood cells and those cells are able to recognize and destroy antigens. Zinc also helps the immune system keep out infections, so scratches and abrasions may heal faster with a zinc-sufficient diet.
Natural Cold Remedies: Relieve Stress
In a previous article entitled, “Natural Cold Remedies,” relieving stress was mentioned as a way to avoid catching a cold without taking any over-the-counter drugs. This article will discuss what stress is, what effects it has on an individual, how it can be avoided, and most importantly, how to relieve stress.
What is stress?
Stress is a typical case of “too much of a good thing.” When a person is in danger, their body becomes “stressed” and creates a hormone that starts the “fight-or-flight” response. The “fight-or-flight” response is a combination of changes in the body that enhance a person’s ability to either fight off a predator or run away. This includes Increased heartbeat and breathing, slowed digestion, dilation of blood vessels for muscles, acceleration of instantaneous reflexes, and shaking.
When being attacked by a burglar, playing in a football game, or trying to finish an important job on time, stress can be extremely useful and necessary for the task at hand. However, when stress occurs too often or for a long period of time, it can have negative effects on your health.
What problems can stress cause?
Over time, stress can slow your immune system, making you highly susceptible to illness and infection. If you have a chronic disease, stress can make your symptoms much worse. Because the “fight-or-flight” response speeds the heartbeat, elongated periods of stress often cause high blood pressure, abnormal heartbeat, blood clots and the hardening of arteries. These conditions often lead to heart attacks and heart failure. Constant tension from stress can lead to neck, shoulder, and lower back pain. Any conditions involving the stomach, reproductive organs, lungs, and skin are magnified by stress.
Not only is stress problematic for your physical health, it is also harmful to your emotional health. Stress often causes an inability to deal with small problems, frustration over minute issues, feeling tired or jumpy, worrying too much about small things, and constantly feeling that you are missing out on things.
How can stress be avoided?
You may not have control over how much stress is in your life, but you can control how to react to that stress and manage it properly. The most important thing is to do is keep a positive attitude. Accept that there are events you cannot control and make a plan for how to deal with them. Another way to reduce stress is to practice general good health: exercise, eat right, and get the appropriate amount of sleep. Also, find a time management system that works for you, and learn how to say no to things that you don’t have time for. The below chart is a way to decide which items should be at the top of your priority list and should be taken care before anything else.
How can stress be relieved?
When dealing with stress, it is important to relax both your mind and your body. The first way to relax your mind is to write. Writing a “to do” list, keeping a calendar, and even writing down your feelings and frustrations will help you cope with the tasks at hand. Next, do something you enjoy. Even though you may think you are too busy, making time to relax may help you be more productive in other areas of your life. So take an hour each day to read a book, garden, or walk the dog. The last way to relax the mind is focusing on the present. Don’t worry about what you have to do tonight, tomorrow, or next week. Choose the thing that has to be done first and give that task your full attention. When you’re finished with that, go onto the next urgent task. Meditation is a great way to practice focusing your attention and controlling your thoughts.
There are several ways to relieve physical stress. First and foremost, find time to stretch and exercise. Progressive muscle relaxation is a way to relax the muscles in all areas of the body. (For more information on how to perform progressive muscle relaxation, check out Stress-relief-exercises.com). Next, take a warm bath at the end of a long day and practice taking long, deep breaths. This will relax the body and make it easier to sleep. Finally, drinking and smoking cause depression and can make you feel anxious. Avoid using these as a means to feeling good.
Taking measures to reduce stress is a great way to strengthen your immune system naturally. Handling stress properly will make you healthier physically, mentally, and emotionally.
Natural Cold Remedies: Get Rest
A previous post entitled, “Natural Cold Remedies” listed several ways to treat a cold without taking medicine. Although over the counter drugs will ease your pain and relieve symptoms, they will not help your body fight the illness-causing germs. One natural cold remedy mentioned in the article was simply getting rest. A big part of getting enough sleep is time management and the discipline to go to bed early. However, many people go to bed at a decent hour but have trouble falling asleep. An article on WebMD suggests ten tips on how to get better sleep.
1) Cut Caffeine. The effects of caffeine can take up to eight hours to wear off and could very likely be the reason for tossing and turning at night. Cutting out caffeine at least four to six hours before bedtime can help you fall asleep easier.
2) Avoid alcohol as a sleep aid. Although alcohol may help you fall asleep initially, it may reduce your quality of rest. Sleeping soundly is just as important as sleeping enough when it comes to immune system health.
3) Relax before bedtime. Stress in itself can wreak havoc for your immune system, and the lack of sleep due to stress only magnifies the problem. Before bed, try meditating, doing some light reading, or taking a hot bath for ten minutes to an hour. Some people find it helpful to write a list of everything that stressed them out during the day and a plan for how to deal with them tomorrow. This provides “closure” for the day and allows one to go to bed knowing things are under control.
4) Exercise at the right time for you. Regular exercise can help you get a good night’s sleep, but it is important to exercise at the right time during the day. Many people feel alert and energized after a work out. These people may consider exercising in the morning or afternoon so their bodies have time to calm down before bed.
5) Keep your bedroom quiet, dark, and comfortable. Experiment with what conditions help you to fall asleep the fastest. For example, try out different lighting, temperatures, and noise levels in your bedroom. When you find the ideal set up, do everything you can to keep it that way throughout the night. If you need to wake up during the night, don’t use the overhead light because this can make it more difficult to return to sleep.
6) Eat right, sleep tight. Try not to go to bed hungry, but avoid eating large meals before bed. Over or under eating can make it difficult to fall or stay asleep.
7) Resist Nicotine. Having a smoke before bed — although it feels relaxing — actually puts a stimulant into your bloodstream. The effects of nicotine are similar to those of caffeine. Nicotine can keep you up and awaken you at night. It should be avoided particularly near bedtime and if you wake up in the middle of the night.
8) Avoid Napping. If falling asleep is a problem for you, avoid napping at all cause. If you do need to nap, keep it short. A 15 to 20 minute nap eight hours after you wake up can be rejuvenating, won’t keep you up at night, and is usually all you need to feel rested during the day.
9) Keep pets off the bed. Allowing animals to sleep with you can cause distractions during the night due to allergies or movement.
10) Avoid watching TV, eating, or discussing emotional issues in bed. Your bed should be a sanctuary where only sleep and relaxing activities take place. Doing other things in bed can cause your mind to associate the space with stressful feelings and make it difficult to fall asleep.
“Superbugs”: Antiobiotic resistant bacteria
The growing trend toward over-medication is having dire consequences. Before health care was readily available to all, people had to deal with their sicknesses. Sometimes this resulted in failing health, physical harm, or even death. Modern medicine has helped to eliminate suffering in many cases, however there is a price being paid for the dependence some people have developed on medical care. That price is what is known as antibiotic resistant bacteria, or as they’re more commonly known, “superbugs.”
Superbugs form when people use antibiotics incorrectly. Let’s see how it might happen.
Bacterial infections are the result of bacteria entering a person’s system and not being eliminated by the immune system. The bacteria then grows unchecked until it becomes a problem and begins either affecting the body’s functions or it begins to be attacked by the immune system such that the person is miserable. The person then might go to the doctor and be prescribed some antibiotics to eliminate the infection. After several days of taking antibiotics, the person feels much better. They still have a few doses of antibiotics left, but they stop taking it. It is now likely that a superbug has been created.
Another way that superbugs can develop is when an antibiotic prescription is given for a viral illness instead of strictly bacterial illness. Antibiotics actually do nothing for a viral problem. When an antibiotic is introduced to a viral infection not only is it ineffectual, but any bacteria surrounding the virus or in the body will become exposed to the antibiotic as well, allowing them to grow a resistance to that particular antibiotic.
As bacteria become resistant to certain drugs, it is necessary to treat an illness with stronger and stronger medications. The downside to this is that when treating resistant bacteria, it is possible that the bacteria will develop further resistance. First line treatments may be too weak to destroy the bacteria and with each successive treatment the bacteria, already resistant, may become stronger. Treating resistant bacteria can be painful, lengthy, and wracked with side effects. Additionally, longer treatment leads to longer contagious times, which will spread resistant bacteria further.
Fortunately, there are things that can be done to avoid furthering the development of superbugs. First, you need to realize that many sicknesses just need to run their course. Medication is not necessary in most cases. When medication is prescribed for an infection, the prescribed dosage needs to be taken in full. You must always finish antibiotic prescriptions, regardless of a lack of symptoms. If by some accident there are some remaining pills, don’t use them or let anyone else use them.
Finally, consider your illness wisely before getting medicine to be sure that it is a bacterial infection, not viral. The price we are all paying for the misuse of antibiotics is high, but if we’re all aware and think about our decisions regarding illness and treatment, we can bring it down to a reasonable level, one bug at a time.
Natural Cold Remedies
There is a growing trend of people using medication to treat their ills, even when the suffering is not that acute. There are many, many medicines on the market to alleviate the symptoms and suffering of the typical common cold or flu. Cold treatments to many people mean going to the store and purchasing a bottle of fluid containing various drugs that will ease their pain. It might be surprising to know that there are lots of natural cold remedies, many of which take little or no effort!
Get rest! Believe it or not, simply resting in bed will go a long way in getting rid of your cold. Studies have shown that even minor shortages of sleep can affect the amount of disease-fighting immune cells in the body. For an average person always on the go, cold treatment could be as simple as getting to bed earlier or taking a nap on the lunch break.
Relieve stress. The common cold loves stress, and will attach to incoming stress with alacrity. While some studies show that small bursts of stress actually stimulate the immune system, prolonged and constant stress has an exhausting effect. As expected, the body becomes stressed when being attacked by an illness, and so the immune system reacts well. However, prolonged or constant stress will weaken defenses and consume immune resources. Stress relief could be as simple as turning off the TV and sitting in the back yard. Yoga, taking a walk, or having a hot bath can also relieve stress and help the immune system to be more ready to combat infections.
Get your nutrients. When the cold has attacked your throat, a great natural cold remedy is to try gargling with salt water to soothe your esophagus. Try taking vitamins and minerals like Vitamin C, Zinc, Selenium, Vitamin D, Vitamin E, and Beta Carotene. Apparently, colds really don’t like such vitamins and minerals, and may leave your system sooner if you take them.
Cold treatments don’t have to mean taking a bunch of medicine. Using natural cold remedies is a great way to ease the misery of a cold or flu without putting toxins in your body.
